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Friday 2.8.19

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*February Movement Challenge is the Squat Hold!
Choose 2:00/4:00/10:00 per day.
*Open starts Feb 22nd
*Abby Vollmer February AOTM!
*Sales this month
-AR-15 50% off promo code: AR15
-T-shirts/Tanks $5 promo code: Shirt5
-2 for $5 Assorted Fitaid Colors promo code: 245
*Checkout using our new self-checkout

CrossFitLincoln – Basics

A: Warm-up (No Measure)

Mobility/Stability Warm-up by Synergy Chiropractic.

Warm up with 400m if it’s nice out or 2-3 min on bike or rower

1. Oblique side bridge right x8 reps

2. 7 way Hip stay lying on right side

3. Oblique side bridge left x8 reps

4. 7 way Hip lying on left

5. Repeat #1-4 above

6. Pigeon stretch 30 sec per side

7. Kneeling couch stretch 30 sec per side

B: Metcon (Time)


8 Rounds For Time of:

36 Single-unders

6 Burpees

Then immediately, one round of:

26 Thrusters (Front squat + Push Press)

20 Bar Over Burpees

38 Thrusters

*25 min cap

*Use light weight for thrusters